Coaches Corner: Hydration and Sweat Testing
Every month, Trail Roots members have access to a coaches corner where we discuss a general topic and allow runners to ask specific questions about their training. This month we discussed Hydration and Sweat Testing and gathered some tidbits to share with the running community.
Summer is quickly approaching here in Texas and with increased sweating, our hydration and nutrition needs will need to be modified to keep our body running optimally. Knowing your sweat loss rate is an easy way to know how much fueling you need to do before, during, and after a run. Just like building a nutrition plan, use the figures to also build a hydration plan that’s specific to your sweat loss rate.
What is a sweat test?
A sweat loss test is a simple way to see how much sweat has been lost by weighing yourself before and after a run (for an hour), then equate pounds loss to ounces of fluid loss. For example, a 1 lbs weight loss is roughly equal to 16 oz of sweat loss.
Add the weight (or volume) of the fluids you consumed during the workout to the fluid loss from your weight change. This gives you an estimate of your total sweat loss rate, usually in liters. Then you’ll know you need to drink that amount of liters every hour. You don’t necessarily need to replace 100% of fluid loss, aim to replace 80-90% of what you lose. For a detailed look at sweat test and the variables, read more from Precision Hydration and Nutrition.
What is a sodium concentration test?
A sodium concentration test is a bit more scientific. It’s an administered test that tells you how much sodium you lose when you sweat, which is largely genetic and different for everyone. Learn more about the test. With this data, the person providing the test can build you a personalized hydration plan and suggest specific electrolytes. Looking for a test in Austin, check out Remo with Precision Hydration.
Why do we care about how much sodium we’re losing?
The heat greatly affects running, especially with humidity involved. Many runners have GI issues and can’t digest food with the heat. Having a hydration plan can help eliminate some of those issues and keep you moving. Just like you know to take a gel every 45 minutes, you can also learn to take a salt tab or an electrolyte drink at the same time. The more data you have, the more precise you can be, then it will be a part of your routine. Plus, get ahead of recovery by refueling properly, and not just chugging water, but putting the salt back in as well.
Can you take too much salt?
Yes, you can overdo just about anything, but with how much sodium we lose running in the summer, it’s typically not something to worry about. Excessive sodium can lead to fluid retention, swelling, and potentially hyponatremia. That’s why it’s a good idea to know what you need to avoid overdoing it.
A few takeaways
Always bring water on your runs, if you have two bottles, fill one with an electrolyte mix
Drink sodium/electrolytes throughout the day, not just before or after your runs, think of it as filling up your gas tank so you don’t end up on E in the middle of a run
Try to get something in every 30 minutes, water, gels, etc
Practice with various electrolyte mixes and salt tabs. There’s a plethora of options out there, grab a few and try them out on your shorter runs, see what works. We love Tailwind, Scratch, Precision Hydration, LMNT and Salt Stick to name a few.
The bottom line is finding what works for you. Test what you can, then figure out the rest. Once you’re dialed in, you’ll notice your runs feeling better.
If you’re ready to start going after your goals, ask for help! Hiring a coach can help take the guess work out of what you need to do and when, have a plan and go get it!